The Chocolate Connection
Our resident Nutrition Expert weighs in on chocolate and acne.
By Apostolos Pappas, Ph.D
Clearing the confusion
For decades, there has been a constant debate over the correlation of chocolate and acne. The source of the confusion is pretty simple; when we talk about chocolate, we're actually dealing with two separate things: the cocoa (as an ingredient) itself and the sugars that sweeten it.
The good news is that there is zero connection between the cocoa in chocolate and breakouts. There are no valid clinical studies or other scientific research that substantiate such a connection. Only recent studies (as we discussed in an earlier article, Monitoring Carbs for Healthier Skin) report that sweeteners, which are also added to chocolate, as well as high-glycemic index/load foods may pose a problem for acne-prone skin.
The silver lining here is that there is a fair amount of nutritional flexibility should you desire a treat.
The Quality of Chocolate
Chocolate comprises a number of raw and processed foods produced from the seed of cocoa. The most common varieties are:
- Dark chocolate (includes semi-sweet, bittersweet and unsweetened varieties) contains no milk solids. On the labels of better varieties of dark chocolate you'll notice a % notation indicating the amount of cocoa solids. Generally, the higher the percentage of cocoa solids, the darker the chocolate and the lower its sugar content. In addition the darker the chocolate is, the higher the antioxidant content which is a good thing because antioxidants have cardio-protective properties and other health related benefits.
- Milk chocolate features milk solids, a lower percentage of cocoa solids and usually has higher sugar content than dark chocolate.
- White chocolate isn't technically a chocolate because it contains only cocoa butter (the fat) but no cocoa solids. It has the highest sugar content of all.
- Various chocolate containing products where chocolate is not the major ingredient, but shows up in chocolate chip cookies, ice cream, or coating for candy bars, tend to be highly processed and consequently quite sugary.
Your skin friendliest choices
Solid bars or pieces of dark chocolate have the lowest glycemic index of all these. So if you can't resist something sweet now and then, eating solid chocolate (versus chocolate-covered candy bars or boxed chocolates) is the way to go. Chocolate-enrobed fresh fruits, dried fruits and nuts are far better for you than conventional vending machine fare. Do try to keep moderation in mind though.
We know the possible connection between acne and sugary, highly processed foods can put an added burden on those eager to clear their skin. Everyone wants to savor important moment of our lives, such as holidays or special celebrations, without having to worry about triggering an impending breakout. Armed with a few facts, like the ones provided here, you can make better, more skin-smart decisions when you choose to indulge.
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Apostolos Pappas, Ph.D. is a research biochemist with Johnson & Johnson, a food scientist and the author of The Saint-Tropez Diet (Hatherleigh Press, 2007.)
